Glycemic Index Chart for Common Foods

The glycemic index is a tool that helps improve how we manage sugar consumption and regulate blood sugar level. The glycemic index of a food is determined by various factors, such as cooking method, nutrient constituents, ripeness, and the amount of processing it went through. Asides from helping you manage your sugar consumption properly, this tool also helps facilitate weight loss, decrease blood sugar level, and decrease your cholesterol level.

If you want to learn more about how the tool, glycemic index affects your health, and how to implement it, continue reading this article.

What Is the Glycemic Index?

The glycemic index (GI) is used to evaluate how much certain foods can elevate blood sugar levels. Foods can be divided into low, medium, and high glycemic foods. They can be ranked on a scale of 0-100. Studies show that the lower the glycemic index of a certain food, the less likely it is to change your blood sugar levels.

The three glycemic index rating include:

  • Low: 55 or less
  • Medium: 56–69
  • High: 70 or above

Foods that contain high levels of refined carbs and sugar are easily digested. They also usually have high glycemic index. On the other hand, foods that contain high levels of fat, fiber, or protein have a low glycemic index. Foods with little or no carbs do not have a glycemic index. Foods with no GI include spices, oils, herbs, seeds, nuts, poultry, fish, and meat.

The glycemic index of a food can also be affected by cooking method, ripeness, the type of sugar it contains, and the amount of process it goes through. It is important to note that glycemic index is not the same as glycemic load (GL).

The glycemic load, unlike the glycemic index, is greatly dependent on the number of carbs in a serving food. Its effect on the blood sugar level depends greatly on the amount of food consumed. This is why it is important to consider both the glycemic load and glycemic index when choosing foods to help support healthy blood sugar levels. Doctors use the GI to calculate how much a certain food affects your blood sugar levels. The higher the glycemic index of a food is, the more significant its effect on your blood sugar level become.